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CAA HEALTHY LIVING TIPS

2 3 R D

S E P T E M B E R

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NO MO U N TAI N T O O H I G H

BY

A T U K U N D A

H E L L E N

K A T U S I I M E

BRIEF BACKGROUND

What is this mountain?

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CONTENT CONTENT LAYOUT LAYOUT

  • 1. Definition of diabetes

  • 2. Types of diabetes

  • 3. Factors for diabetes

  • 4. Signs & symptoms

  • 5. Prevention & Management

DEFINITION OF DIABETES

Diabetes is a disease in which the body is unable to produce any or enough insulin causing elevated levels of glucose in the blood.

What is Insulin? – a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use.

Insulin helps keep your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).

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ROLE OF INSULIN IN THE BODY

ROLE OF INSULIN IN THE BODY Insulin helps glucose enter cells for energy After eating, most

Insulin

helps

  • glucose enter cells for energy

ROLE OF INSULIN IN THE BODY Insulin helps glucose enter cells for energy After eating, most

After eating, most food is turned into glucose, the body’ main source of energy.

TYPES OF DIABETES

  • 1. Type 1: Results from the body's failure to produce enough insulin. This form was previously referred to as "insulin-dependent diabetes mellitus" (IDDM) or "juvenile diabetes“. It accounts for about 10% of all cases.

  • 2. Type 2: Begins with insulin resistance, a condition in which cells fail to respond to insulin properly. As the disease progresses, a lack of insulin may also develop. This form was previously referred to as "non insulin- dependent diabetes mellitus" (NIDDM) or "adult-onset diabetes". The primary cause is excessive body weight and not enough exercise. It accounts for about 90% of all the diabetic cases.

DIABETES STATISTICS

Worldwide

According to International Diabetes Federation (IDF) report of 2014 there were; 382 million people worldwide with diabetes in 2013,183 million unaware of their condition. 29.1 million diabetics in the USA and 8.1 million undiagnosed, unaware of their condition. Diabetes is the 4th leading cause of death world wide. Every 10 seconds a person dies from diabetes related causes. Every 10 seconds two people develop diabetes.

People with type 2 diabetes are two times likely to get stroke or heart attack.

DIABETES STATISTICS (CONT’D)

Uganda

According to the Uganda diabetes association report of 2009, there were about 2 million cases of diabetes.

Worryingly, about 1 million Ugandans did not know they have diabetes.

FACTORS FOR DIABETES

1. Obesity

  • 2. Insufficient physical activity

  • 3. Poor/ unhealthy diet

  • 4. Age

  • 5. Genes

SIGNS & SYMPTOMS OF DIABETES

  • 1. Blurred vision

  • 2. Pain/numbness in the feet/hands

  • 3. Bladder, kidney & other infections that are more frequent or heal slowly

  • 4. Fatigue

  • 5. Hunger

  • 6. Increased thirst

  • 7. Increased urination

  • 8. Erectile dysfunction

CONSEQUENCES OF TYPE 2 DIABETES

  • 1. Organ damage e.g. kidneys, nerves, tissues

  • 2. Blindness

  • 3. Stroke & heart attack

  • 4. Risk of amputation of limbs

PREVENTION AND

MANAGEMENT

Ensure your sugar levels stay within normal range (4.5-6.5) by observing the following:

  • 1. Goal should be good health not weight loss. Lose weight slowly.

  • 2. Take good & balanced breakfast with out artificial or processed sugars e.g. regular sugar, sweeteners, not even honey!

  • 3. Use sugar lowering spices to your foods & salads e.g. cinnamon, ginger, cumin, etc.

  • 4. Stop sodas & juices, they go direct to your blood stream

  • 5. Limit carbohydrates. E.g 1 cup brown rice 2 medium pots, 3-4 matooke a day.

  • 6. Green leafy veggies eg spinach, dodo, etc

  • 7. Eat poultry, fish vs red meats

PREVENTION AND MANAGEMENT

(CONT’D)

9. Reduce food portions generally. “Snacks have become meals & meals have become feasts.”

  • 10. Increase exercise at every plateau or reduce food or both.

11.Eat healthy snacks e.g. fresh Fruits and vegetables

12.distribute your food intake through out the day eg from 9am, 11am, 1pm, 5pm, 7:30pm. Eat small, many times vs big few times.

  • 13. Eat more plant than meat protein

  • 14. Exercise most days of the week.

PREVENTION AND MANAGEMENT

(CONT’D)

  • 15. Avoid stressful people and think positively. Keep your sense of humor

  • 16. Get enough sleep

  • 17. Avoid cuts on feet, hands etc.

  • 18. Stop emotional eating, look for alternatives eg take walks, go to gym

  • 19. Drink 10-12 glasses of water a day.

  • 20. Avoid eating out, fast foods, bagels, sports drinks

  • 21. NEVER feel hungry for long, eat a fruit/veggie

  • 22. Eat foods that burn fat eg cucumber, apple. Avoid potatoes esp white with simple sugars

  • 23. Lean meats

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PREVENTION AND MANAGEMENT

(CONT’D)

25.Eat cereals with 5g fiber per serving. Must have “whole” first.

26. No/ little cholesterol meals

27.Avoid dried fruits, have small mass but many calories

28.Reach out, get help 29.Consider medication.

EXAMPLES OF GLUCOSE LOWERING FOODS

  • 1. Leafy Green veggies

  • 2. Fruits

  • 3. Nuts

  • 4. Seeds

  • 5. Beans

  • 6. Sweet potatoes

  • 7. Tomatoes

  • 8. Sugar-free plain yoghurt

  • 9. Skimmed/slim milk

    • 10. spices

    • 11. Oat meal

    • 12. Avocado

    • 13. Eggs

    • 14. Fish

    • 15. Black/green tea

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THE DON’TS OF LOSING WEIGHT

  • 1. Starvation

  • 2. Dry Fasting

  • 3. Extreme dieting. Very low calorie diets (Must not be less than 1200 calories)

  • 4. Extreme workouts

  • 5. Skipping meals

  • 6. Weighing in every day

  • 7. Eliminating food groups eg carbs & protein

  • 8. Quick weight loss

  • 9. Relying on supplements

    • 10. Colon cleansing

    • 11. Purging (vomiting food, chew & throw)

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KEEPING OFF THE WEIGHT PERMANENTLY

  • 1. Have a goal – is it health? fitness?

  • 2. Calorie in should be < calorie out & vice versa

  • 3. Have a support system eg spouse, friend

  • 4. Have accountability eg someone to report to, myself first, family etc

  • 5. Track progress eg per week

  • 6. Be patient, it takes time

  • 7. Be realistic, set what is achievable in the circumstances of finances, family environments

  • 8. Plan well, must have time for work out, cook meals etc

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KEEPING OFF THE WEIGHT PERMANENTLY (CONT’D)

  • 8. Do not deny your self all treats but be careful of more calories, bad fats etc

  • 9. Stop frying- adds about 100 calories more. Bake/steam/boil

    • 10. Eat at home or pack your meals

    • 11. Do more physical activity

    • 12. Be patient, positive and persistent.

    • 13. Find no excuse, create some time per day.

    • 14. Use little unprocessed honey to fight your sweet tooth.

KEEPING OFF THE WEIGHT PERMANENTLY (CONT’D)

  • 15. Avoid junk food

  • 16. Stop or limit alcohol

  • 17. Avoid soft drinks, they contain sugar

  • 18. Use egg whites

  • 19. Apples “an apple a day keeps belly fat away”

  • 20. MUFAs ( Extra virgin Olive oil, seeds, nuts, leafy greens)

  • 21. Eat turkey. Has lowest calorie number

  • 22. Think whole body exercises to effect all muscle tightening

KEEPING OFF THE WEIGHT PERMANENTLY (CONT’D)

  • 23. Avoid baked foods, they have trans fats

  • 24. Drink dry herbal tea/warm water before each meal to fill up

  • 25. Slow down your eating time to be fuller

  • 26. Never eat in a pack. You eat more

  • 27. Distract yourself from food pix & environment

  • 30. Keep a food dairy

  • 31. Remove dishes from serving table

  • 32. Walk quickly or run

  • 33. Work with a personal trainer

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HEALTHY PLATE

HEALTHY PLATE 26

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HEALTHY PLATE

HEALTHY PLATE WATER: 8 TO 12 GLASSES DAILY 27

WATER:

8 TO 12 GLASSES DAILY

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WEIGHT LOSS MENU (SAMPLE)

BREAKFAST) Fresh fruit (melon) Organic yoghurt Protein (Egg white x 2)

LUNCH

Irish

Fish

Salads (Green pepper, cucumber, lettuce help you fill with Ho2)

WEIGHT LOSS MENU (SAMPLE) CONT’D

DINNER

Matooke x2 Grilled chicken Veggies (broccoli/spinach)

FRUIT SNACKS –FIST SIZE, one at a time

Apple Cherries/berries Water melon

WEIGHT LOSS MENU (SAMPLE) CONT’D

NUT SNACKS (2 tb spns)

G.nuts Simsim

CHOLESTEROL

  • 1. Definition of Cholesterol

  • 2. Types of Cholesterol

  • 3. Factors for Cholesterol

  • 4. Signs & symptoms

  • 5. Prevention & Management

DEFINITION OF CHOLESTEROL

Cholesterol is the total fat in our body. This fatty substance is essential for proper functioning of the body- hormone production and metabolism.

TYPES OF CHOLESTROL

  • 1. HDL- High Density Lipoprotein – (Unsaturated/Good Fat) Got from Plants, nuts & Sea oils.

  • 2. LDL- Low Density Lipoprotein (Saturates/Bad Fat) from animals, trans fats e.g. in baked goods e.g. cookies, chips, hydrogenated oils e.g. in oil- popped corns , Tropical oils, margarine, bread etc. NB: For adults, total Cholesterol should be < 200mg/dl. LDL should be < 100 mgs/dl. HDL should be more than 50 depending on many factors e.g. health condition e.g. diabetes, heart problems etc.

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FACTORS FOR CHOLESTROL LEVELS

  • 1. High Cholesterol Diet

  • 2. Family History

  • 3. Obesity

  • 4. Age

  • 5. Sex- more men are cholesterol higher than women but more women are more affected by high cholesterol effects eg strokes & death.

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DANGERS OF HIGH COLESTORAL

  • 1. Coronary Artery Disease

  • 2. Heart attacks

  • 3. Strokes

CHOLESTEROL LOWERING TIPS

  • 1. All food must be boiled, steamed, grilled or poached.

  • 2. Avoid processed foods, Saturated & Hydrogenated fats.

  • 3. Increase on plant foods

  • 4. Limit animal products, butter & coconut oil

  • 5. Use low fat diary

  • 6. Avoid red meats

  • 7. Eat ocean & free range/open fields animals/meats

  • 8. Reduce your weight by at least 10% of your body weight

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CHOLESTEROL LOWERING TIPS CONT’D

  • 9. Consider medication

    • 10. Get moving-exercise 4-5 times a week

    • 11. High fiber diet, Fruits & veggies eg broccoli, spinach, oats & Barley

    • 12. Reduce LDL fat(in meats & Saturated oils, palm & coconut oil)

    • 13. Increase HDL fat (in nuts, veggies, seeds)- unsaturated/good fat

    • 14. Do household chores

    • 15. Exercise on most days of the week

    • 16. Lean Proteins

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CHOLESTEROL LOWERING TIPS (CONT’D)

  • 17. Stress management

  • 18. No trans fats –margarines, cookies, chips. use olive oil on bread and salads.

  • 19. Limit fatty meats-corned beef, ribs, ground meats, hot dogs, sausage, bacon, organ meats (Liver & kidney) No fast foods-hamburgers, fries, fried chicken

  • 20. Limit consumption of egg yokes

  • 21. Eat fish, nuts

  • 22. Limit or stop margarine spreads on bread. Use peanut butter

  • 23. No smoking . Increases risk of coronary artery diseases & lowers HDL or good cholesterol.

  • 24. Eat omega 3 (beans, spinach, kale, leafy greens, extra virgin oil, fish, walnuts, flax seed, nuts, greens, tofu)

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GLUCOSE LOWERING & FAT FIGHTING FOODS

Fruits:

Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit, oranges, pineapple etc.

GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,

Veggies:

GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,

Broccoli, Peppers, Tomatoes, lettuce, Spinach, carrots, French beans, Cucumber, squash, etc

GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,

Lean Proteins:

GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,

Chicken breast, Fish, rabbit, beef, peas, beans, Mushrooms, Egg white, Turkey breast.

GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,
GLUCOSE LOWERING & FAT FIGHTING FOODS Fruits:  Bananas, Apples, Mango, Berries, Pears, watermelon, Grape fruit,

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Grains:

Brown rice, sorghum, millet, amaranth (dodo grains) oats,

Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,

Seeds:

Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,
Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,
Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,
Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,

Sesame, pumpkin seeds, sunflower,

Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,

Nuts:

Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,
Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,

ground nuts , Cashews, Walnut, Almonds.

Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,
Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,
Grains:  Brown rice, sorghum, millet, amaranth (dodo grains) oats, Seeds:  Sesame, pumpkin seeds, sunflower,

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Traditional Carbohydrates

Bananas, Irish potatoes, Pumpkin, Sweet Potatoes

Traditional Carbohydrates  Bananas, Irish potatoes, Pumpkin, Sweet Potatoes  Herbs & Spices Chilli, garlic, Onions,
Traditional Carbohydrates  Bananas, Irish potatoes, Pumpkin, Sweet Potatoes  Herbs & Spices Chilli, garlic, Onions,
Traditional Carbohydrates  Bananas, Irish potatoes, Pumpkin, Sweet Potatoes  Herbs & Spices Chilli, garlic, Onions,
Traditional Carbohydrates  Bananas, Irish potatoes, Pumpkin, Sweet Potatoes  Herbs & Spices Chilli, garlic, Onions,

Herbs & Spices

Chilli, garlic, Onions, Cinnamon, Ginger

Traditional Carbohydrates  Bananas, Irish potatoes, Pumpkin, Sweet Potatoes  Herbs & Spices Chilli, garlic, Onions,
Traditional Carbohydrates  Bananas, Irish potatoes, Pumpkin, Sweet Potatoes  Herbs & Spices Chilli, garlic, Onions,
Traditional Carbohydrates  Bananas, Irish potatoes, Pumpkin, Sweet Potatoes  Herbs & Spices Chilli, garlic, Onions,
Traditional Carbohydrates  Bananas, Irish potatoes, Pumpkin, Sweet Potatoes  Herbs & Spices Chilli, garlic, Onions,
Traditional Carbohydrates  Bananas, Irish potatoes, Pumpkin, Sweet Potatoes  Herbs & Spices Chilli, garlic, Onions,

Oils

Avocado, Unrefined cold pressed extra virgin olive oil, flax seed oil, Sesame oil.

Oils  Avocado, Unrefined cold pressed extra virgin olive oil, flax seed oil, Sesame oil. 42

HUNGER CONTROL TIPS

“Hunger is not an emergency. Hunger is the feeling of fat cells shrinking”

  • 1. Good & balanced breakfast.

  • 2. Eat lean protein with every meal

  • 3. Small frequent meals

  • 4. Avoid Very low fat menus. They cause extreme hunger

HUNGER CONTROL TIPS (CONT’D)

  • 5. Eat filling foods eg oat meal vs tea & bread with same calories

  • 6. Exercise kills hunger after work out & reduces/maintains your weight

  • 7. Beans, apples, cinnamon, oats, garlic, salmon, grapes, soy products-

CHOLESTOROL-FREE MENUS (SAMPLE)

BREAK FAST

OATMEAL (WITH SKIMMED MILK) EGG WHITE NUTS FRUIT

LUNCH

TOMATO, CUCUMBER (VEGGIE) POTATO (CARB) FISH/PEAS (PROTEIN)

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CHOLESTOROL-FREE MENUS (SAMPLE) CONT’D

DINNER

CHICKEN BROWN RICE STEAMED BROCCOLI GRAPE / LEMON JUICE / FRUIT

SNACKS (MID MORNING, EVENING)

LOW FAT YOGHUT FRUITS (one at a time) x 3 NUTS

NB: avoid high cholesterol plant foods/oils (Tropical foods e.g coconut oil, palm oil, palm kennel, cocoa butter). These have saturated fats. 46

THANK YOU FOR YOUR

ATTENTION

QUESTIONS & COMMENTS ARE WELCOME